Last Updated: 22/05/2024
Working from home has become the new norm for lots of us. While this has several benefits for workers, it also presents some unique challenges.
One of the most common issues that remote workers face is back pain as a result of sitting down for prolonged periods of time in non-ergonomic home workspaces. In this article, we'll explain more about why back pain impacts so many of us that work from home, and how you can prevent it.
Why Does Back Pain Occur?
Approximately 1 in 6 adults in England have some form of back pain, with lower back pain as the leading cause of disability in the UK. Back pain from working at home usually stems from:
- Prolonged Sitting: Sitting for extended periods puts pressure on the lower back and can lead to stiffness, discomfort and pain.
- Poor Posture: Slouching, leaning forward, or not supporting your back can strain your muscles.
- Unconventional Desks: Working at your dining table, in bed or on the sofa? If you haven't got a proper desk setup, you're at higher risk of having poor posture and suffering from back pain.
- Non-Ergonomic Furniture: Similar to above, standard home furniture often lacks the necessary support to maintain good posture. A dining chair is not equipped for office work, for example.
- Reduced Physical Activity: Working from home often leads to a more sedentary lifestyle, with fewer opportunities for active movement compared to commuting or walking around an office.
How to Prevent Back Pain While Working from Home
Here are some of our top tips to help keep you pain free while working at home.
1. Invest in an Ergonomic Chair
First things first, make sure you have an ergonomic desk chair. Look for chairs with adjustable height, lumbar support, and a comfortable seat cushion. The investment in a high-quality chair can significantly alleviate and prevent back pain - as long as you sit on it with proper posture.
You should ensure your chair supports the natural curve of your spine and allows your feet to rest flat on the floor. Imagine a string pulling you up from the top of your head to help you maintain good posture.
Need more help choosing an office chair? Read our guide on What to Look for When Buying an Office Chair.
2. Use a Standing Desk
Alternating between sitting and standing can reduce the strain on your back. Standing at work can be encouraged with the use of a standing desk, which allows you to switch between standing and sitting positions at the press of the button - or the motion of a crank if you choose a manual standing desk.
Note that there is no one-size-fits-all answer for how long you should spend sitting/standing at a standing desk. Check out our guide on How Long Should I Spend Standing at My Desk? for more information on finding the right balance between the two.
3. Set Up Your Desk
Creating an ergonomic desk setup for you is essential to preventing back pain.
Your desk should be at a height where your forearms are parallel to the floor when typing, preventing strain on your wrists and shoulders.
Your computer monitor should be at arm's length, with the top of the screen at or just below eye level. This encourages a neutral spine posture. You should use an external monitor or laptop stand to adjust the height if it's not quite right.
An adjustable keyboard holder can also help position your keyboard and mouse at a comfortable height, reducing the need to reach and strain your shoulders. On a similar note, you should keep frequently used items within reach to avoid excessive twisting or reaching that can strain your back.
4. Maintain Good Posture
One obvious sign that you're not sitting properly at your desk is back pain. To prevent this, you should maintain good posture when sitting down and standing up when working from home.
While Sitting:
- Sit with your back straight and shoulders relaxed.
- Keep your feet flat on the floor or on a footrest.
- Ensure your knees are at a 90-degree angle, level with your hips.
While Standing:
- Stand with your weight distributed on both feet.
- Avoid locking your knees and shift your weight at regular intervals.
- Your back should be straight, and your forearms should be at a 90-degree angle.
5. Move & Stretch
Whether or not you're using a standing desk, you should take regular breaks to stand up and move around.
You can also perform simple stretches to relieve tension and reduce discomfort. Focus on stretches that target your back, neck, shoulders, and legs, as these are most impacted when sitting at a desk.
Outside of your 9-5, engaging in physical movement that strengthens and supports your muscles can help. Activities like yoga, Pilates, and regular cardio can improve your posture and reduce back pain. Yoga poses like Cat-Cow, Child’s Pose, and Downward Dog are excellent for relieving back tension.
5. Stay Hydrated & Eat Well
Proper hydration and a balanced diet can support overall muscle health and reduce inflammation. Ensure you drink plenty of water and consume a diet rich in fruits, vegetables, lean proteins, and whole grains to support your back health.
Conclusion
By making these adjustments to your office and lifestyle, you can help to combat and prevent back pain caused by working from home.
Looking for a standing desk for your home, office or workspace? Check out our full collection of standing desks and accessories. Our desks come with a price guarantee, next day delivery, a comprehensive warranty and call-out support.
Feel free to get in contact with our expert team with any queries - they'll be happy to help.